The Triple Threat in Menopause

Factors that affect menopause:

Menopausal symptoms don’t happen out of the context of our lives.

They are woven into the fabric of our lives and affect each one of us differently. Coming into menopause physically and emotionally healthy may allow us to weather menopausal symptoms well.  If we come to menopause with ill-health or a history of depression or anxiety, we may need extra physical and emotional support. 

>> Check how your emotional health is doing here.

Let’s talk about the triple threat…

No, not the amazing triple threat who can sing, dance and act, but hot flashes, sleep issues and weight gain. Other than vaginal dryness and irritability, these three symptoms of menopause can play havoc with our bodies and our minds.

The decrease in estrogen in our bodies contributes to hot flashes, sleep issues and weight gain but they can also lead to emotional issues as well.

Hot flashes interrupt the sleep cycle; interrupted sleep cycles can lead to anger, increased anxiety or depression.

What can I do about the triple threat?

1. An active lifestyle including regular exercise and healthy eating are the best prevention against hot flashes, sleep issues and weight gain during menopause. 

Many types of exercise and diet have been researched in order to reduce menopausal symptoms There have been a few studies that have outlined which diets or lifestyle changes can help with these bothersome symptoms of menopause, but few with definitive results. The best studies about exercise indicate that not only does exercise help with reducing weight gain, but also with improving your mood.   A recent study showed the link between a high level of physical activity and increased mental well-being and life satisfaction and a decrease in depression. 1   

So whether your exercise is walking, yoga, tai chi, exercise class, dance or weightlifting-stay moving!

2. Research shows that it is not what type of healthy diet you follow but eating some type of healthy diet. 

One study indicated that higher intakes of fruits and vegetables are related to fewer menopausal 

symptoms. 2

Whether you eat a Mediterranean diet or become vegan, or cut out all processed foods, you may reduce bothersome symptoms and improve your mental health as well!

Be sure to talk to your doctor before starting a new diet or exercise regime!

3. Research has shown that one of the best interventions for reducing menopausal symptoms and improving your mood at the same time is CBT. 3

One research study found that menopause-focused CBT was particularly effective in improving self-reported vasomotor symptoms, depressive symptoms, sleep difficulties, and sexual concerns.4

Start online Cognitive Behavioural Therapy or Interpersonal Therapy to help reduce your menopausal symptoms and improve your emotional health.

There are many other remedies or therapies that other people may recommend to you, but don’t rely on heresay.  Ask your doctor whether they would recommend the latest supplement or mindfulness yoga. Anything that is a low risk to you, but benefits you, is helpful. 

Further Information

References:
 

• 1 (The role of physical activity in the link between menopausal status and mental well-being Menopause: The Journal of The North American Menopause Society Vol. 27, No. 4, pp. 398-409 DOI: 10.1097/GME.0000000000001490 2020 The Author(s). Published by Wolters Kluwer Health, Inc. on behalf of The North American Menopause Soc)
   

• 2 Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study. Menopause. 2020 05; 27(5):593-604.
   

• 3 Nonhormonal management of menopause-associated vasomotor symptoms: 2015 position statement of The North American Menopause Society, (Link).
   

• 4 Cognitive behavior therapy for menopausal symptoms (CBT-Meno): a randomized controlled trial. Menopause. 2019 09; 26(9):972-980.)